Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Rapini vs. Pilaf — In-Depth Nutrition Comparison

Compare

How are rapini and pilaf different?

  • Rapini is richer in vitamin K, vitamin A, and vitamin C, while pilaf is higher in selenium, vitamin B1, folate, vitamin B3, manganese, and vitamin B6.
  • Rapini covers your daily need for vitamin K, 186% more than pilaf.
  • Rapini contains 187 times more vitamin A than pilaf. Rapini contains 2622IU of vitamin A, while pilaf contains 14IU.
  • Rapini is lower in sodium.
  • Pilaf has a higher glycemic index (60) than rapini (32).

Broccoli raab, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared types were used in this article.

Infographic

Rapini vs Pilaf infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rapini
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Pilaf
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more CalciumCalcium +30.1%
Contains less SodiumSodium -97.5%
Contains more MagnesiumMagnesium +45.5%
Contains more IronIron +14%
Contains more CopperCopper +295.2%
Contains more ZincZinc +31.2%
Contains more PhosphorusPhosphorus +111%
Contains more ManganeseManganese +123.3%
Contains more SeleniumSelenium +3140%
~equal in Potassium ~188mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rapini
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Pilaf
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin CVitamin C +392.7%
Contains more Vitamin AVitamin A +3175%
Contains more Vitamin EVitamin E +3950%
Contains more Vitamin B2Vitamin B2 +48.3%
Contains more Vitamin KVitamin K +44700%
Contains more Vitamin B1Vitamin B1 +272.2%
Contains more Vitamin B3Vitamin B3 +401.8%
Contains more Vitamin B5Vitamin B5 +122%
Contains more Vitamin B6Vitamin B6 +133.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +155.4%
~equal in Vitamin D ~0µg
~equal in Choline ~17.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more WaterWater +1051.1%
Contains more ProteinProtein +228.7%
Contains more FatsFats +179.6%
Contains more CarbsCarbs +2577.5%
Contains more OtherOther +310.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -83.7%
Contains more Mono. FatMonounsaturated fat +1334.6%
Contains more Poly. FatPolyunsaturated fat +190%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
1
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pilaf
3
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +172.7%
Contains more MaltoseMaltose +∞%
~equal in Glucose ~0.1g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Pilaf
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rapini Pilaf DV% diff.
Vitamin K 224µg 0.5µg 186%
Selenium 1µg 32.4µg 57%
Sodium 33mg 1303mg 55%
Vitamin B1 0.162mg 0.603mg 37%
Folate 83µg 212µg 32%
Vitamin B3 1.221mg 6.127mg 31%
Starch 71.23g 29%
Carbs 2.85g 76.31g 24%
Manganese 0.395mg 0.882mg 21%
Vitamin C 20.2mg 4.1mg 18%
Vitamin B6 0.171mg 0.4mg 18%
Calories 22kcal 359kcal 17%
Protein 3.17g 10.42g 15%
Copper 0.042mg 0.166mg 14%
Vitamin A 131µg 4µg 14%
Phosphorus 73mg 154mg 12%
Vitamin E 1.62mg 0.04mg 11%
Vitamin B5 0.322mg 0.715mg 8%
Fiber 2.7g 1.2g 6%
Iron 2.14mg 2.44mg 4%
Calcium 108mg 83mg 3%
Vitamin B2 0.129mg 0.087mg 3%
Polyunsaturated fat 0.13g 0.377g 2%
Magnesium 22mg 32mg 2%
Zinc 0.77mg 1.01mg 2%
Fats 0.49g 1.37g 1%
Saturated fat 0.05g 0.307g 1%
Vitamin B12 0µg 0.02µg 1%
Monounsaturated fat 0.026g 0.373g 1%
Net carbs 0.15g 75.11g N/A
Cholesterol 0mg 1mg 0%
Potassium 196mg 188mg 0%
Sugar 0.38g 1.53g N/A
Choline 18.3mg 17.5mg 0%
Tryptophan 0.043mg 0.086mg 0%
Threonine 0.106mg 0.221mg 0%
Isoleucine 0.104mg 0.279mg 0%
Leucine 0.17mg 0.523mg 0%
Lysine 0.198mg 0.189mg 0%
Methionine 0.048mg 0.145mg 0%
Phenylalanine 0.128mg 0.32mg 0%
Valine 0.153mg 0.374mg 0%
Histidine 0.066mg 0.15mg 0%
Fructose 0.17g 0g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Pilaf
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
Rapini
47%
Pilaf
Minerals Daily Need Coverage Score
27%
Rapini
77%
Pilaf

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 1270mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.257g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 28)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $0.4)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.